When Stressed, Try Soothing Yourself Through Your Senses—listen to Music, Smell Something Calming, Hold

When stressed, try soothing yourself through your senses—listen to music, smell something calming, hold something comforting, etc.

Check in when you use a self-soothing technique to calm down.


Pick One Activity You Enjoy or Used to Enjoy (e

Pick one activity you enjoy or used to enjoy (e.g., walking, painting, playing a game). Schedule it for today, even if you don’t feel like it.

Check in when you’ve completed a positive activity, no matter how small.


Track How Your Actions Influence Your Mood

Track how your actions influence your mood. Write down what you did and how you felt after (e.g., ‘Went for a walk—felt calmer’).

Check in whenever you notice a positive shift in mood after an activity.


Set One Small, Achievable Goal for the Day (e

Set one small, achievable goal for the day (e.g., ‘Clean one drawer’ or ‘Call a friend’). Focus on completing it.

Check in when you’ve accomplished your daily goal.


Notice When You Feel Like Avoiding Something

Notice when you feel like avoiding something. Do the opposite action (e.g., if you feel like withdrawing, send a message to a friend).

Check in whenever you’ve used opposite action to counter avoidance.


Create a List of Activities That Give You a Sense of Accomplishment (e

Create a list of activities that give you a sense of accomplishment (e.g., cooking a meal, organizing a shelf). Try one today.

Check in when you’ve completed an activity that gave you a sense of mastery.


Pick a Hobby or Interest You’ve Neglected (e

Pick a hobby or interest you’ve neglected (e.g., playing an instrument, gardening). Spend 10–15 minutes on it today.

Check in when you’ve spent time on a hobby or creative outlet.


Reach Out to Someone (e

Reach out to someone (e.g., call a friend, join a group activity). Plan a social connection, even if it’s brief.

Check in when you’ve connected with someone socially.


When Faced with Uncomfortable Emotions, Sit Quietly and Observe Them Without Trying to Change

When faced with uncomfortable emotions, sit quietly and observe them without trying to change or judge them. Simply label them (e.g., ‘anger,’ ‘sadness’) and focus on your breath.

Check in when you notice and accept your emotions instead of avoiding them.


When a Troubling Thought Arises, Imagine It as a Character or an Object (e

When a troubling thought arises, imagine it as a character or an object (e.g., a talking cartoon cloud). Notice its presence, but don’t engage with it.

Check in when you successfully separate yourself from a thought and see it for what it is: just a thought.


Spend 5 Minutes Reflecting on What Deeply Matters to You (e

Spend 5 minutes reflecting on what deeply matters to you (e.g., family, growth, kindness). Write these values down as a guide for your actions.

Check in when you take time to clarify your values and reflect on how they align with your life.


Pick One Action Today That Aligns with Your Values (e

Pick one action today that aligns with your values (e.g., calling a friend to show care). Do it even if it feels hard or uncomfortable.

Check in when you take a value-driven action, no matter how small.


Spend 3–5 Minutes Focusing on Your Senses

Spend 3–5 minutes focusing on your senses. Notice what you see, hear, smell, feel, and taste. Gently redirect your attention whenever your mind wanders.

Check in every time you practice mindfulness and focus on the present moment.


Notice the Tone of Your Inner Voice

Notice the tone of your inner voice. When you catch critical or harsh self-talk, challenge it by asking, ‘Is this thought helpful or kind?’

Check in when you shift from critical to constructive self-talk.


Visualize Your Difficult Thought or Feeling as a Physical Object (e

Visualize your difficult thought or feeling as a physical object (e.g., a leaf on a stream). Watch it float away while reminding yourself to stay present.

Check in when you let go of a thought or feeling that’s been holding you back.


Grab a Piece of Paper and Quickly Draw What a Productive Day Looks Like

Grab a piece of paper and quickly draw what a productive day looks like for you. It doesn’t need to be artistic—stick figures are fine.

Check in when you complete your quick productivity sketch.


Pick Any Five Items on Your Desk and Organize Them Neatly

Pick any five items on your desk and organize them neatly. It could be papers, pens, or even your coffee mug.

Check in when you’ve organized five things around you.


Take a Sticky Note and Write Down Three Tasks You Want to Accomplish Today

Take a sticky note and write down three tasks you want to accomplish today. Keep it in front of you.

Check in when you’ve written down three tasks.


Stand Up, Reach Your Arms Above Your Head, and Stretch for 30 Seconds

Stand up, reach your arms above your head, and stretch for 30 seconds. Shake your hands and legs lightly to release tension.

Check in after completing a quick stretch.


Set a Timer for 2 Minutes and Tidy up Your Workspace

Set a timer for 2 minutes and tidy up your workspace. Put away unnecessary items and clear some space for your tasks.

Check in when the timer goes off and your space feels more organized.


Write One Sentence About What You’re Looking Forward to or Something Positive About Your

Write one sentence about what you’re looking forward to or something positive about your work today.

Check in after you’ve written one positive sentence.


Take a Deep Breath in for 4 Seconds, Hold It for 2, Then Exhale

Take a deep breath in for 4 seconds, hold it for 2, then exhale slowly for 6 seconds. Repeat this three times.

Check in when you’ve completed the breathing exercise.


Sit Still in a Quiet Place and Look Straight Ahead

Sit still in a quiet place and look straight ahead. Focus on a single point, like a dot on the wall, and try to notice everything in your peripheral vision—shapes, colors, or movements.

Check in when you spend 1–2 minutes practicing peripheral awareness.


Divide Your Workday into 3 Chunks (e

Divide your workday into 3 chunks (e.g., 9-12, 12-3, 3-6). For each chunk, plan 3 specific tasks to focus on. Complete them before moving to the next chunk.

Check in when you complete the 3 tasks for any part of your workday.


Split Your Tasks into 3 Waves Based on the Fibonacci Sequence: 5 Minutes to

Split your tasks into 3 waves based on the Fibonacci sequence: 5 minutes to prepare, 13–21 minutes for the main work, and 8 minutes to wrap up.

Check in when you finish all three waves for a task.


When You're Feeling Tired at Work, Take Control of Your Body Language: Stand Tall,

When you're feeling tired at work, take control of your body language: stand tall, maintain eye contact, and speak with clarity. Practice a quick reset by smiling and taking a deep breath before entering a room or conversation.

Check in when you actively project energy and confidence, even during low-energy moments.


Use the App to Log Meaningful Events or Decisions as They Happen

Use the app to log meaningful events or decisions as they happen. Reflect on why they stood out to you and how they shaped your day. Over time, review your entries to see how your life develops and unfolds.

Check in when you log an event and reflect on its role in the bigger picture.


Follow This 4-Step Technique to Structure Your Actions and Adapt Dynamically: Step 1: NET

Follow this 4-step technique to structure your actions and adapt dynamically:

Step 1: NET (Exploration Phase)
- Cast your mental nets to analyze the task landscape.
- Ask yourself:
  - What’s the goal? What do I need?
  - What options do I have? What are the possible steps?
  - What obstacles could arise? What’s hidden or unclear?
- Create a mind map or visualize the situation like a landscape.

Step 2: PROGRAM (Plan and Detach)
- Create a sequence of steps to tackle the task.
- Define control points to check progress and allow flexibility for adjustments.
- Ask: "What’s the smallest step I can take now to initiate progress?"

Step 3: START (Action Activation)
- Take the first concrete step without overthinking.
- Begin with something simple but necessary (e.g., open a file, write a heading, gather tools).

Step 4: CONTROL (Observe and Adjust)
- Pause to assess:
  - Is the current plan working?
  - Should you continue, adjust, or stop and rethink?
- Stay in an observer mindset, detached but focused on outcomes.

Goal: Achieve clarity, action, and adaptation while avoiding overwhelm.

Check in when you complete all four steps for a task.


As You Work on a Task, Log Each Step You Take in Real-Time)

As you work on a task, log each step you take in real-time. Focus on writing down:
- What action you performed.
- Why you chose that action.
- The immediate result or outcome.

At the end, review your log to assess:
- Which steps were effective.
- Where adjustments might be needed.

Check in when you log all the steps of a task and reflect on what worked or could improve.


Use the Opportunity Solution Tree (ost) to Structure Your Path to Growth or Problem-Solving

Use the Opportunity Solution Tree (OST) to structure your path to growth or problem-solving. Here's how it works:

1. Goal: Start by defining a clear, measurable goal (e.g., boost focus, improve workflow, or solve a recurring challenge).
2. Opportunities: Identify areas where you can make a difference—specific problems, inefficiencies, or gaps.
3. Solutions: For each opportunity, brainstorm potential actions or solutions to address it.
4. Experiments: Test your solutions through small, actionable experiments. Measure their impact to see what works best.

Update your tree regularly to reflect new insights and progress.

Check in when you map a complete goal-opportunity-solution-experiment cycle and test a solution.


Tackle Any Challenge or Goal with the Opportunity Solution Tree (ost)

Tackle any challenge or goal with the Opportunity Solution Tree (OST). Here’s how to get started:

1. Goal: What’s the big thing you want to achieve? Write it down clearly so you know what you’re aiming for.
2. Opportunities: Look for areas where you can make progress—problems to fix, gaps to fill, or things to improve.
3. Solutions: Brainstorm ways to tackle those opportunities. Think practical, actionable steps.
4. Experiments: Don’t just plan—test! Try small experiments to see what works and what doesn’t. Adjust as needed.

Keep your tree alive by updating it with new ideas and insights as you go.

Check in when you create or update your tree and run an experiment.


Before Making Any Big Decision, Take a Moment to Ensure Your Whole Body Is

Before making any big decision, take a moment to ensure your whole body is relaxed. Use techniques like deep breathing or progressive muscle relaxation to calm your mind and body. Once you’re in a state of physical ease, revisit the decision and notice how much clearer your thoughts become.

Here’s why it works:
- Research shows that stress activates the amygdala, the brain’s fear center, which can cloud judgment and lead to impulsive choices.
- A relaxed body supports the prefrontal cortex, the part of your brain responsible for rational thinking and long-term planning.

Steps:
1. Pause and check in with your body—are your shoulders tense, your jaw tight, or your breathing shallow?
2. Use relaxation techniques like taking slow, deep breaths or stretching.
3. Revisit the decision with a clear and calm mind.

This isn’t just about feeling good—it’s about ensuring you’re making decisions with your full cognitive and emotional capacity.

Check in when you make a decision after ensuring your body and mind are calm.


Use U-Theory to Plan Better and Create New Ideas by Thinking About the Future

Use U-Theory to plan better and create new ideas by thinking about the future instead of repeating old habits. Here’s how:

1. Be Curious (Open Mind): Ask yourself, "What don’t I know yet?" Try to see the problem in a new way and let go of old beliefs.
2. Be Empathetic (Open Heart): Listen carefully to others, not just what they say, but how they feel. Try to understand their true needs and emotions.
3. Be Brave (Open Will): Let go of old ways of working. Be open to trying something new, even if it feels different or risky.

Follow these steps:
- Pause: Stop and think. Write down your goal, the resources you need, and who can help you.
- Observe: Look at the situation carefully. Collect information and focus on how things work, not just the problems.
- Let Go: Forget old ideas that don’t work anymore. Make space for new ways of thinking.
- Be Present: Take a quiet moment to relax. Let new ideas come to you naturally.
- Create Your Vision: Share your ideas with your team in a way they can feel—use drawings, stories, or examples.
- Prototype: Turn your idea into a simple test. Build it, get feedback, and make it better.
- Execute: Put your final plan into action and check if it matches your goals.

Keep improving by repeating these steps after every project.

Check in when you follow these steps and test a new idea or plan.


This Container Is Your Personal Hub for Tasks That Don’t Belong to Any Specific)

This container is your personal hub for tasks that don’t belong to any specific project. Use it to:
- Capture spontaneous ideas and quick to-dos.
- Organize tasks that fall outside your main workflows.
- Keep a clear space for independent actions.

Check-In: Regularly review and update your tasks as you add and complete them.
Why It Works: Not every task requires a complex system—this container keeps it simple and effective.
Good To Know: Perfect for quick ideas or tasks that don’t fit elsewhere.

Reward Multipliers:
• Complete a task early = x2 multiplier.
• High-priority (Hot) tasks completed early = x5 multiplier.

These rules are designed to push you to act fast and focus on what matters.


Define Your Own If-Then Rules to Make Decisions Easier and Create Consistent Actions

Define your own if-then rules to make decisions easier and create consistent actions. Use the app to:
- Select a template for your rule.
- Write down conditions and actions, such as:
  - If a meeting takes longer than 30 minutes, then I’ll summarize key points immediately after.
  - If I finish one task early, then I’ll spend the extra time reviewing the next one.
  - If I feel overwhelmed, then I’ll take a short walk to reset.
- Start following your rule and track how it helps you stay focused and effective.

These rules work as simple frameworks to reduce stress and boost your productivity.

Check in when you create an if-then rule and follow it during your workday.


Keep a Log of Your Achievements to Track Progress and Celebrate Milestones

Keep a log of your achievements to track progress and celebrate milestones. Use the app to:
- Write down every small or big win, like completing a task, reaching a goal, or overcoming a challenge.
- Review your achievements regularly to see how far you’ve come.
- Use this log to identify patterns of success and areas where you excel.

This helps you build confidence and stay motivated.

Check in when you log an achievement or milestone.


Use the Event Log to Jot Down Big or Important Moments

Use the event log to jot down big or important moments. In the app, you can:
- Write about what happened, why it mattered, and how it turned out.
- Reflect on what worked, what didn’t, and what you’d do differently next time.
- Spot patterns and gain insights to make smarter moves in the future.

It’s like your personal playbook for learning and growing.

Check in when you log and reflect on an important moment.


Use the Planner to Keep Track of Regular and Upcoming Events

Use the planner to keep track of regular and upcoming events. Here’s how:
- Add recurring tasks, meetings, or habits you want to maintain.
- Log upcoming deadlines, events, or goals so you never miss them.
- Check your planner daily to stay organized and ahead of your schedule.

This helps you stay on track and reduces the stress of last-minute planning.

Check in when you add a new event or review your schedule.


Catch Yourself When You’re Procrastinating and Take Quick Action to Get Back on Track

Catch yourself when you’re procrastinating and take quick action to get back on track. Here’s how:
- Spot the signs: Are you endlessly scrolling, organizing unnecessarily, or putting off something important?
- Ask yourself why: Is the task boring, overwhelming, or unclear? Identify the reason.
- Break it down: Take the first tiny step, like opening a document or writing a single sentence.
- Set a timer: Commit to just 5 minutes of focused work—often, starting is the hardest part.

Procrastination is sneaky, but a few simple moves can help you beat it.

Check in when you catch yourself procrastinating and take action to refocus.


Hop over to the App Store and Let the World Know What You Think

Hop over to the app store and let the world know what you think!

Tap that Flame Counter 🔥 once your review is live.


Shoot a Quick Text, DM, or Shout-Out on Social to Invite Someone New

Shoot a quick text, DM, or shout-out on social to invite someone new.

Tap the Flame Counter 🔥 after you’ve shared the love.


Snap a Screenshot of Your Best Streak or Hack Progress and Post It on

Snap a screenshot of your best streak or hack progress and post it on social.

Give that Flame Counter 🔥 a tap when your post goes live.


Train Yourself to Spot When Research or Information Comes from the Same Source or

Train yourself to spot when research or information comes from the same source or uses the same methods. Here’s how:
- Check the source: Are multiple studies or reports relying on the same data or methods? Look for diversity in sources.
- Ask critical questions: Does the information offer different perspectives, or is it repeating the same point?
- Practice comparison: Regularly compare findings from different authors or studies to get a fuller picture.

Example: If two articles say the same thing, check if they reference the same original study.

Check in when you notice and adjust for common source bias in your research or decisions.


Train Yourself to Update Your Beliefs When Presented with New Evidence

Train yourself to update your beliefs when presented with new evidence. Here’s how:
- Pause and reflect: When you hear something new, ask yourself, “How does this change what I know?”
- Practice flexibility: Be open to adjusting your views instead of clinging to old beliefs.
- Seek out updates: Actively look for information that challenges your current understanding.

Example: If a new study contradicts what you believed, take time to consider why and if it’s more accurate.

Check in when you successfully revise your belief based on new evidence.


Learn to See Objects and Tools Beyond Their Traditional Uses

Learn to see objects and tools beyond their traditional uses. Here’s how:
- Ask ‘What else?’: Look at an object and think of three ways to use it that are not its usual function.
- Try creativity exercises: Take a random household item and brainstorm unconventional ways to use it.
- Play with constraints: Set limits on tools you can use and find alternative ways to solve a problem.

Example: A paperclip isn’t just for holding paper—it can unlock doors, hold your phone, or act as a bookmark!

Check in when you use something in a new way or break out of a traditional mindset.


Avoid over-Relying on One Tool or Method

Avoid over-relying on one tool or method. Train yourself to explore alternatives:
- Ask ‘What’s missing?’: Think about other tools or methods that could help solve the problem.
- Experiment: Try a new approach, even if your favorite tool seems like it’ll work fine.
- Learn alternatives: Regularly update your skills and knowledge about other methods or tools.

Example: If you always use Excel for data, try a visualization tool like Power BI or a programming language like Python.

Check in when you successfully explore a new method or tool to solve a problem.


Train Yourself to Spot When You're Overestimating the Importance of Random Patterns or Streaks

Train yourself to spot when you're overestimating the importance of random patterns or streaks. Here’s how:
- Step back: Ask, “Is this pattern meaningful or could it be random?”
- Check the data size: Patterns in small samples are often misleading—look for larger trends.
- Seek expert advice: For complex data, consult someone with statistical expertise to avoid jumping to conclusions.

Example: If you see a streak of good or bad luck, remind yourself that random events can cluster together without meaning anything.

Check in when you challenge or verify a streak or pattern before acting on it.


Avoid Assuming a Relationship Between Unrelated Events

Avoid assuming a relationship between unrelated events. Here’s how:
- Ask for evidence: Before assuming a link, check if data supports the relationship.
- Track examples: Write down instances of the events happening together and separately to test your assumption.
- Challenge stereotypes: Be aware of biases that might make you jump to false conclusions.

Example: If you believe your performance is always better on certain days, track actual results to see if the correlation is real or imagined.

Check in when you verify a suspected relationship and avoid making assumptions.


Pareidolia Makes You See Patterns Where There Are None

Pareidolia makes you see patterns where there are none. Train yourself to recognize when it’s happening:
- Pause and analyze: When you spot a pattern in something random, ask, “Is this just my brain filling in gaps?”
- Look for alternatives: Consider other explanations before assigning meaning to vague stimuli.
- Keep it fun: Enjoy the creativity of seeing faces in clouds, but remind yourself it’s just your brain playing tricks.

Example: If you see shapes in a random stain or clouds, smile and move on—it doesn’t need deeper meaning.

Check in when you notice pareidolia and remind yourself it’s just your brain creating patterns.


Be Aware of the Tendency to View Non-Human Phenomena Through a Human Lens

Be aware of the tendency to view non-human phenomena through a human lens. Here’s how:
- Pause and reflect: Ask, “Am I using human examples to explain something that might work differently?”
- Research alternatives: Look for explanations grounded in the specific biology or nature of what you’re considering.
- Practice objectivity: Focus on evidence rather than assumptions based on human experience.

Example: Instead of assuming an animal is “angry” based on its behavior, consider its instinctive or biological reasons for acting that way.

Check in when you notice and challenge anthropocentric thinking.


Avoid Assigning Human Emotions or Traits to Animals, Objects, or Concepts

Avoid assigning human emotions or traits to animals, objects, or concepts. Here’s how:
- Question your assumptions: Ask, “Is this object/animal actually feeling this, or am I projecting?”
- Learn the science: Understand the natural behaviors or mechanisms behind what you’re observing.
- Enjoy without overthinking: It’s okay to have fun imagining human traits but know when it’s just imagination.

Example: Your cat isn’t “mad” you went on vacation—it’s probably stressed from a change in routine.

Check in when you catch and question anthropomorphism in your thinking.


Shift Your Focus When Recurring Thoughts Distort Your Perception

Shift your focus when recurring thoughts distort your perception. Here’s how:
- Notice the pattern: Ask, “Am I only paying attention to things that match my current thoughts or worries?”
- Refocus intentionally: Consciously look for neutral or positive details you might be missing.
- Write it down: Track recurring thoughts and their triggers to understand how they shape your attention.

Example: If you’re focused on a mistake, you might miss the positive feedback from others.

Check in when you notice and redirect attentional bias.


Avoid Assuming Something Is Happening More Often Just Because You’ve Noticed It Recently

Avoid assuming something is happening more often just because you’ve noticed it recently. Here’s how:
- Pause before concluding: Ask, “Has this increased, or am I just noticing it more?”
- Track actual occurrences: Log how often the thing happens over time to see if there’s a real trend.
- Broaden your view: Actively look for examples that don’t match the pattern to balance your perception.

Example: If you start noticing red cars everywhere after buying one, remind yourself it’s not an increase—it’s your awareness.

Check in when you challenge and verify a frequency illusion.


Train Yourself to Recognize When Your Brain Makes Quick Assumptions Based on Word or

Train yourself to recognize when your brain makes quick assumptions based on word or idea associations. Here’s how:
- Pause and check: Ask, “Am I reacting based on a bias or fact?”
- Practice reverse matching: Challenge yourself to pair words or ideas that feel unrelated and see how your mind reacts.
- Expose yourself to variety: Broaden your experience by learning about diverse perspectives and concepts.

Example: If you automatically link “leader” with “male,” ask why and explore examples of female leaders.

Check in when you notice and question an implicit association in your thinking.


Avoid Letting Flashy or Emotional Details Overshadow Important but Less Noticeable Facts

Avoid letting flashy or emotional details overshadow important but less noticeable facts. Here’s how:
- Look beyond the obvious: Ask, “What’s not immediately noticeable but might matter?”
- Write it down: List both striking and unremarkable details before making decisions.
- Weigh all factors: Rank details by importance, not emotional impact.

Example: When buying a car, don’t focus only on its color or design—compare safety features and fuel efficiency.

Check in when you balance prominent details with less obvious but important ones.


Be Mindful When Choosing Data or Examples to Avoid Misrepresenting the Whole Picture

Be mindful when choosing data or examples to avoid misrepresenting the whole picture. Here’s how:
- Check your sample: Ask, “Is this data random and diverse, or is it skewed?”
- Seek different sources: Compare information from multiple, varied perspectives.
- Look for missing voices: Ask who or what isn’t represented in the data.

Example: If you’re evaluating employee satisfaction, don’t just rely on feedback from high-performing teams—include everyone.

Check in when you ensure your sample or data is representative before making conclusions.


Train Yourself to Notice When You’re Focusing Only on Successful Outcomes and Ignoring Failures

Train yourself to notice when you’re focusing only on successful outcomes and ignoring failures. Here’s how:
- Ask about the missing data: Who or what didn’t “survive” the process you’re analyzing?
- Include failures: Study cases that didn’t succeed to understand all factors.
- Be skeptical of success stories: Remember, visible successes often hide a lot of unseen failures.

Example: If you admire a startup that made it big, research the ones that failed to get a clearer picture of challenges.

Check in when you consider both successes and failures in your analysis.


Be Mindful of How Familiarity Affects Your Time Estimates

Be mindful of how familiarity affects your time estimates. Here’s how:
- Log travel times: Write down actual times for familiar and unfamiliar routes to compare.
- Set realistic expectations: Add buffer time, even for familiar paths, to avoid underestimating.
- Stay alert: Avoid zoning out on well-known routes by focusing on new details or landmarks.

Example: If your commute feels shorter than a trip to a new place, track the actual time and adjust your planning.

Check in when you consciously adjust your time estimates for familiar and unfamiliar routes.


Stay Open to Evidence That Challenges Your Beliefs

Stay open to evidence that challenges your beliefs. Here’s how:
- Pause and reflect: When new evidence feels threatening, take a moment to breathe and calm your initial reaction.
- Ask questions: Instead of dismissing the evidence, ask, “What if this is true? What does it mean for my belief?”
- Engage with curiosity: Try to understand the perspective behind the evidence, even if you disagree.

Example: If someone challenges your stance on a topic, ask for their reasoning and explore the evidence before responding.

Check in when you engage thoughtfully with evidence that opposes your beliefs.


Test Your Ideas by Looking for Disconfirming Evidence

Test your ideas by looking for disconfirming evidence. Here’s how:
- Consider alternatives: Ask, “What other explanations could fit this situation?”
- Test opposites: Try experiments or scenarios that would disprove your hypothesis.
- Be okay with being wrong: Treat every test as a way to refine your understanding.

Example: If you believe exercise improves your focus, test days when you don’t exercise to see how your focus compares.

Check in when you actively test alternative explanations for your hypothesis.


Stay Objective When Analyzing Outcomes

Stay objective when analyzing outcomes. Here’s how:
- Double-check results: Revisit your data or conclusions to ensure they’re free from personal bias.
- Involve others: Get a second opinion from someone neutral to confirm findings.
- Document assumptions: Write down what you expect before an experiment to compare it with actual results.

Example: If you expect a specific diet to improve your health, log your progress without cherry-picking favorable data.

Check in when you validate results objectively, regardless of your initial expectations.


Train Yourself to See the Whole Picture, Not Just What Aligns with Your Expectations

Train yourself to see the whole picture, not just what aligns with your expectations. Here’s how:
- Check for blind spots: Ask, “What might I be missing?”
- Seek opposing views: Actively look for perspectives that challenge your expectations.
- Broaden your focus: Step back and take in the bigger picture before forming conclusions.

Example: If you expect a coworker to disagree with you, notice their neutral or supportive actions to balance your perception.

Check in when you notice and adjust selective perception in your thinking.


Be Open to New Ideas, Even When They Challenge Old Beliefs

Be open to new ideas, even when they challenge old beliefs. Here’s how:
- Question traditions: Ask, “Why do we do it this way? Could there be a better approach?”
- Explore the evidence: Dive into new ideas with curiosity instead of rejection.
- Adopt a beginner’s mindset: Treat every new concept as a chance to learn, not a threat to your experience.

Example: If someone suggests a new tool or method at work, give it a fair try before dismissing it as unnecessary.

Check in when you challenge old paradigms and explore new evidence with an open mind.


Challenge Yourself to See Biases in Your Own Thinking, Not Just in Others

Challenge yourself to see biases in your own thinking, not just in others. Here’s how:
- Flip the script: Ask, “If someone else thought this way, would I see it as biased?”
- Invite feedback: Ask trusted people to point out any blind spots in your reasoning.
- Practice self-reflection: Regularly review your decisions and thoughts for patterns of bias.

Example: If you find yourself thinking, “I’m being completely rational here,” take a moment to double-check for hidden assumptions.

Check in when you identify and question a bias in your own thinking.


Be Cautious About Assuming Others Agree with You

Be cautious about assuming others agree with you. Here’s how:
- Ask instead of assuming: Check in with others about their opinions before concluding they match yours.
- Look for diversity: Actively seek out different perspectives to challenge your assumptions.
- Be curious: Treat disagreements as opportunities to learn, not threats.

Example: If you believe everyone on your team supports a decision, ask, “How do you feel about this?” to confirm.

Check in when you verify opinions instead of assuming agreement.


Recognize That You and Your Work Are Part of a Larger System

Recognize that you and your work are part of a larger system. Here’s how:
- Compare fairly: Ask, “How similar is my project to others I’ve seen?”
- Acknowledge inspiration: Notice how your ideas build on or borrow from others.
- Celebrate collaboration: Appreciate the shared effort and creativity behind success.

Example: Instead of thinking, “My approach is totally unique,” reflect on how it fits within trends or builds on others’ work.

Check in when you recognize and embrace the interconnectedness of your work with others’ contributions.


Learn to Recognize Vague or Overly General Statements

Learn to recognize vague or overly general statements. Here’s how:
- Ask for specifics: If a description feels “too true,” ask, “What exactly do you mean?”
- Compare with others: Check if others find the same statement equally relatable.
- Stay skeptical: Remind yourself that generalities aren’t personalized insights.

Example: If a personality test tells you, “You value connection but also enjoy solitude,” notice how universally applicable that is.

Check in when you recognize and question overly general statements.


Challenge the Belief That You Understand Others Better Than They Understand You

Challenge the belief that you understand others better than they understand you. Here’s how:
- Ask instead of assuming: Engage in conversations to learn how others see you.
- Reflect on reciprocity: Consider that others might notice things about you that you’re unaware of.
- Be open to feedback: Treat others’ insights about you as valuable, even if they surprise you.

Example: If you feel like you “get” your friend’s motivations better than they get yours, ask for their perspective on you.

Check in when you acknowledge that others’ insights about you might be just as valid as yours about them.


Stop Underestimating How Long Tasks Will Take

Stop underestimating how long tasks will take. Here’s how:
- Add buffer time: Whatever you think a task will take, add 50% more time.
- Use past experience: Look back at similar tasks and note how long they actually took.
- Break it down: Split tasks into smaller steps and estimate each one individually.

Example: If you think writing a report will take 2 hours, plan for 3 and include time for editing and interruptions.

Check in when you plan tasks with realistic time estimates and avoid underestimating.


Don’t Overestimate Your Self-Control

Don’t overestimate your self-control. Here’s how:
- Remove temptation: Make it harder to give in by keeping distractions or temptations out of reach.
- Plan for weak moments: Assume you’ll feel tempted and set up systems to keep yourself on track.
- Use small rewards: Reward yourself for sticking to your goals rather than relying on pure willpower.

Example: If you’re avoiding sweets, don’t keep a candy jar on your desk. Replace it with something healthier.

Check in when you recognize your limits and create systems to handle temptation.


Stop Seeing Yourself as Complex and Others as Predictable

Stop seeing yourself as complex and others as predictable. Here’s how:
- Practice empathy: Imagine how someone else’s day, mood, or challenges might influence their actions.
- Ask questions: Get to know others’ perspectives instead of assuming their motives.
- Challenge labels: Avoid saying, “They’re always like this,” and consider how context shapes behavior.

Example: If a coworker is short with you, consider they might be stressed or distracted instead of labeling them as rude.

Check in when you recognize complexity in others’ behavior instead of oversimplifying.


Be Aware of How Media Affects You, Not Just Others

Be aware of how media affects you, not just others. Here’s how:
- Reflect on impact: Ask, “How might this message shape my beliefs or actions?”
- Fact-check frequently: Don’t assume you’re immune to misinformation or bias.
- Discuss with others: Share perspectives to see how media affects you both differently.

Example: If a news story sparks a strong reaction, pause and question how it’s influencing your thoughts or feelings.

Check in when you notice and reflect on how media impacts your views and decisions.


Before Jumping to Conclusions, Focus on the General Information

Before jumping to conclusions, focus on the general information. Here’s how:
- Check the base rate: Ask, “What do the overall statistics say?”
- Pause before judging: Look for the larger trends instead of just the specifics.
- Combine both perspectives: Use general information to inform the specific case.

Example: If 90% of a population recovers from an illness, don’t let one extreme story make you believe the illness is fatal.

Check in when you pause and use base rates to guide your decision-making.


Practice Compassion for Groups, Not Just Individuals

Practice compassion for groups, not just individuals. Here’s how:
- Humanize the numbers: Imagine the faces behind statistics to connect emotionally.
- Zoom out: Remind yourself that large-scale issues deserve attention too.
- Balance focus: Care for both individual stories and larger trends.

Example: Donating to one identifiable child is great, but supporting organizations helping thousands can have a bigger impact.

Check in when you act compassionately towards both individuals and larger groups.


Stick to the More General Explanation

Stick to the more general explanation. Here’s how:
- Simplify scenarios: Ask, “Is this really more specific, or am I overcomplicating it?”
- Compare probabilities: The broader condition is usually more likely than the specific one.
- Practice skepticism: Question assumptions that add unnecessary detail.

Example: If someone says, “Linda is a bank teller and a feminist,” remind yourself that being a bank teller alone is statistically more probable.

Check in when you notice and avoid overcomplicating probabilities.


Focus on the Quality of an Experience, Not Just Its Duration

Focus on the quality of an experience, not just its duration. Here’s how:
- Reflect on highlights: Ask, “What made this moment meaningful?”
- Avoid obsessing over length: Long doesn’t always mean better—what mattered most?
- Consider the ending: Often, the final moments shape how you remember an experience.

Example: A short, joyful trip often leaves a better memory than a long, stressful one.

Check in when you evaluate experiences based on meaning, not just duration.


Prioritize Future Gains over Instant Gratification

Prioritize future gains over instant gratification. Here’s how:
- Visualize future benefits: Imagine how your future self will thank you.
- Delay small rewards: Practice waiting 5–10 minutes before giving in to temptations.
- Break the pattern: Use reminders like sticky notes to focus on long-term goals.

Example: Choose fruit over chocolate by reminding yourself how good you’ll feel sticking to your health goals.

Check in when you choose a long-term reward over a quick win.


Challenge the Assumption of Intent Behind Events

Challenge the assumption of intent behind events. Here’s how:
- Pause and think: Ask, “Could this be random or accidental instead of intentional?”
- Look for evidence: Check if there’s real proof of intent or just a feeling.
- Explore alternatives: Consider other explanations before concluding someone or something caused it.

Example: If your internet goes down, don’t immediately assume someone sabotaged it. It’s likely a technical issue.

Check in when you pause to question intentionality in events.


Avoid over-Relying on Automation

Avoid over-relying on automation. Here’s how:
- Verify output: Check if automated results align with your expectations or data.
- Stay informed: Learn how the system works to catch potential errors.
- Trust your instincts: If something feels off, investigate instead of blindly following automation.

Example: If a navigation app suggests a strange route, cross-check it with a map before following.

Check in when you verify automated results and ensure they’re correct.


Actively Question Gender Stereotypes

Actively question gender stereotypes. Here’s how:
- Notice biases: Be aware of assumptions you make based on gender.
- Think beyond roles: Focus on skills and qualities instead of stereotypes.
- Speak up: Challenge gendered assumptions when you see them in conversations or decisions.

Example: If someone assumes only men are suited for a tech role, point out examples of successful women in the field.

Check in when you notice and counteract gender-based assumptions.


Avoid Jumping to Conclusions About Interest

Avoid jumping to conclusions about interest. Here’s how:
- Observe behavior: Look for clear, consistent signals before making assumptions.
- Ask directly: If appropriate, communicate openly rather than guessing intentions.
- Avoid projecting: Separate your feelings from how you think others perceive you.

Example: Instead of assuming someone is interested based on a smile, look for repeated and direct signs of interest.

Check in when you clarify interest instead of relying on assumptions.


Move Beyond Group-Based Assumptions

Move beyond group-based assumptions. Here’s how:
- Gather facts: Get to know the person instead of relying on stereotypes.
- Question your bias: Ask, “Am I assuming this because of a group association?”
- Focus on individuality: Treat each person as unique, with their own qualities.

Example: Instead of assuming a coworker isn’t good at public speaking because of their quiet nature, ask if they’ve had experience with it.

Check in when you avoid stereotyping and focus on individuality.


Avoid Overspending by Reframing Small Amounts

Avoid overspending by reframing small amounts. Here’s how:
- Think in totals: Ask, “How much will this add up to?”
- Group small spends: View multiple small expenses as one big expense.
- Pause before paying: Small denominations might tempt you—take a moment to reconsider.

Example: Spending $5 here and $3 there adds up quickly. Think about the bigger picture before parting with cash.

Check in when you avoid overspending by focusing on totals instead of small amounts.


Evaluate Options Individually to Reduce Unnecessary Distinctions

Evaluate options individually to reduce unnecessary distinctions. Here’s how:
- Look at them one by one: Avoid comparing them side-by-side.
- Focus on your priorities: Ask which option meets your needs best.
- Simplify the decision: Don’t overanalyze minor differences.

Example: If choosing between two similar laptops, evaluate one fully before moving to the next instead of flipping between them.

Check in when you make decisions without overanalyzing distinctions.


Use All Relevant Knowledge Across Fields

Use all relevant knowledge across fields. Here’s how:
- Pull from different domains: Think about how skills or insights from one area apply to another.
- Ask diverse opinions: Involve people with expertise outside your main field.
- Connect the dots: Look for overlaps or patterns that others might miss.

Example: Solving a marketing problem? Insights from psychology or data analysis might offer a unique solution.

Check in when you combine knowledge from multiple fields to solve a problem.


Always Factor in the Human or Situational Context

Always factor in the human or situational context. Here’s how:
- Ask about the ‘why’: What’s the situation behind this problem?
- Step into their shoes: Consider the human side of the issue.
- Adapt accordingly: Tailor your approach based on the specific context.

Example: When designing a product, think about how real people will use it in their everyday lives.

Check in when you adapt solutions to fit the context instead of applying a one-size-fits-all approach.


Be Cautious When Interpreting Data Based on Conditions

Be cautious when interpreting data based on conditions. Here’s how:
- Ask about the sample: Is the group you’re studying representative of the whole?
- Understand the conditions: What assumptions are being made?
- Challenge the result: Could the conclusion be skewed by the way data is filtered?

Example: If only looking at high-performing employees, you might miss why others didn’t perform as well.

Check in when you identify and avoid misinterpretations of conditional probabilities.


Don’t Let Past Investments Trap You into Bad Decisions

Don’t let past investments trap you into bad decisions. Here’s how:
- Pause and evaluate: Ask, “If I hadn’t already invested, would I still continue?”
- Set a clear stopping point: Define in advance when it’s time to quit.
- Focus on future gains: Think about what you stand to gain moving forward, not what you’ve lost.

Example: If you’ve spent weeks on a failing project, don’t keep going just to “make it worth it.”

Check in when you stop a bad decision despite sunk costs.


Knowing About Biases Doesn’t Automatically Protect You

Knowing about biases doesn’t automatically protect you. Here’s how to act:
- Practice self-awareness: Regularly check if biases might be influencing you.
- Get external input: Ask others for feedback to catch blind spots.
- Use checklists: Create simple steps to avoid falling into known biases.

Example: Knowing about confirmation bias doesn’t stop you from doing it. Actively seek opposing views instead.

Check in when you use tools or feedback to guard against cognitive biases.


Avoid Assuming Past Events Change Future Probabilities

Avoid assuming past events change future probabilities. Here’s how:
- Understand randomness: Each event is independent unless proven otherwise.
- Focus on actual odds: Check the real probabilities instead of relying on streaks.
- Pause before acting: Ask, “Am I basing this on data or gut feelings?”

Example: Flipping a coin five times in a row doesn’t change the odds for the sixth flip.

Check in when you avoid making decisions based on streaks or patterns.


When Making a Decision, Don’t Shy Away from Unknown Probabilities

When making a decision, don’t shy away from unknown probabilities. Here’s how to approach it:
- Gather information: Reduce ambiguity by learning more about your options.
- Compare worst-case scenarios: Focus on what you can handle if things go wrong.
- Ask for advice: A fresh perspective might clarify the uncertainty.

Example: Choosing a new investment? Research the potential risks instead of defaulting to a "safer" but less rewarding option.

Check in when you make a decision despite uncertainty.


Challenge Yourself to See Things Objectively

Challenge yourself to see things objectively. Try this:
- Ask yourself: “If I didn’t own this, how much would I pay for it?”
- Get outside opinions: Others might value things differently.
- Focus on goals: Does holding onto this really help you?

Example: Selling your old phone? Be honest about its value and don’t let attachment drive the price.

Check in when you resist overvaluing something just because you own it.


Reframe Losses to Focus on Long-Term Gains

Reframe losses to focus on long-term gains. Steps:
- Shift your mindset: Ask, “What could I gain by letting this go?”
- Run the numbers: Focus on data, not emotions.
- Take small risks: Build confidence by starting with low-stakes decisions.

Example: Holding onto a failing stock? It might be better to cut losses and reinvest elsewhere.

Check in when you overcome loss aversion by focusing on future benefits.


Step Outside Your Comfort Zone by Questioning the Default: - Ask Why: “why Do

Step outside your comfort zone by questioning the default:
- Ask why: “Why do I stick with this option? Is it really the best?”
- Experiment: Try a small change to see what happens.
- Seek new ideas: Look for alternatives you haven’t considered.

Example: Still using the same outdated workflow? Experiment with a new tool or method to see if it’s better.

Check in when you question and challenge the default option.


Challenge Ingrained Systems by Thinking Critically: - List Pros and Cons: What Works and

Challenge ingrained systems by thinking critically:
- List pros and cons: What works and what doesn’t in the current system?
- Imagine alternatives: What would a better version look like?
- Take small actions: Advocate for change where it’s needed.

Example: Unhappy with workplace policies? Suggest a tweak that benefits the team instead of just accepting it.

Check in when you question an existing system and propose improvements.


Challenge Default Settings

Challenge default settings. Here’s how:
- Ask why: Consider if the default choice is actually best for you.
- Explore alternatives: Take time to review all available options.
- Make it yours: Choose based on your needs, not just convenience.

Example: If a subscription auto-renews, pause and ask if it’s worth continuing or switching to another plan.

Check in when you make intentional choices instead of defaulting.


Identify If a "decoy" Option Is Influencing Your Choice

Identify if a "decoy" option is influencing your choice. Here’s how:
- Spot the odd one out: Look for an option that seems unnecessary or inferior.
- Ask why it's there: Consider if it's pushing you toward another option.
- Compare essentials: Focus on what matters most to your decision.

Example: If a menu has three sizes and the middle one feels "just right," check if the largest size is just a decoy to make the middle look better.

Check in when you make decisions based on genuine value, not decoy influence.


Notice When Comparisons Are Influencing Your Decisions

Notice when comparisons are influencing your decisions. Here’s how:
- Pause before deciding: Ask, “Would this still feel the same without the comparison?”
- Separate the items: Evaluate each option independently to reduce contrast effects.
- Focus on the value: Consider the absolute qualities, not just relative ones.

Example: If a product looks more appealing after seeing a worse one, step back and re-evaluate its actual quality.

Check in when you notice and avoid contrast-based decisions.


When You're Feeling Overly Confident in Your Abilities: - Ask for Feedback: Seek Opinions

When you're feeling overly confident in your abilities:
- Ask for feedback: Seek opinions from others who have more experience.
- Compare to standards: Look at benchmarks or examples of what "good" actually looks like.
- Admit what you don't know: Acknowledging gaps helps you grow.

Example: Think you’re great at coding? Test yourself with a new challenge or ask a senior developer for input.

Check in when you step back and challenge your own confidence.


Plan for Decisions When Your Emotions Are Neutral: - Pause Before Reacting: Delay Decisions

Plan for decisions when your emotions are neutral:
- Pause before reacting: Delay decisions when you’re feeling overly emotional.
- Simulate the other state: Ask yourself, "What would I think about this when calm?"
- Reflect on patterns: Think back to times when emotions clouded your judgment.

Example: Avoid impulsively quitting a job out of frustration—revisit the decision after a night's rest.

Check in when you successfully account for how emotions might skew your decision-making.


Be Realistic About Task Difficulty: - Set Milestones: Break Hard Tasks into Smaller, Achievable

Be realistic about task difficulty:
- Set milestones: Break hard tasks into smaller, achievable steps.
- Reassess easy tasks: Don’t rush through just because they seem simple.
- Check your assumptions: Look at past experiences for patterns of over- or underestimation.

Example: Planning a complex project? Start with a detailed breakdown to avoid feeling overwhelmed or underprepared.

Check in when you balance confidence for both hard and easy tasks.


Challenge Your Understanding of a Topic: - Explain It to Someone Else: Can You

Challenge your understanding of a topic:
- Explain it to someone else: Can you simplify it without skipping details?
- Ask “why” and “how”: Push yourself to answer deeper questions about the subject.
- Research gaps: Find and address areas where your understanding is thin.

Example: Think you know how the internet works? Try explaining it step-by-step to a friend or colleague.

Check in when you test your knowledge and uncover gaps.


Combat Feelings of Fraudulence: - Keep an Achievement Log: Record Successes, No Matter How

Combat feelings of fraudulence:
- Keep an achievement log: Record successes, no matter how small.
- Reframe thoughts: Replace "I was just lucky" with "I worked hard for this."
- Talk about it: Share feelings with a trusted friend or mentor—they may have felt the same way.

Example: Got promoted? Focus on the skills and work that earned it, not doubts about deserving it.

Check in when you recognize and counter impostor syndrome thoughts.


Stay Aware of Your Own Subjectivity: - Ask for Outside Input: Get Diverse Opinions

Stay aware of your own subjectivity:
- Ask for outside input: Get diverse opinions to challenge your perspective.
- Play devil’s advocate: Argue against your own view to test its strength.
- Spot patterns: Notice when you assume you’re "always right."

Example: Reviewing a team project? Seek feedback from everyone to avoid missing key perspectives.

Check in when you reflect on your potential biases and seek alternative views.


When Evaluating Arguments: - Focus on Logic: Ask, "does This Follow from the Premises

When evaluating arguments:
- Focus on logic: Ask, "Does this follow from the premises?" instead of, "Do I agree with the conclusion?"
- Separate belief from evidence: Analyze whether the conclusion feels true because it’s logical or just because it aligns with your beliefs.
- Test counterexamples: Find a scenario where the logic works but the conclusion isn’t believable.

Example: Someone says, "All successful people wake up at 5 a.m." Instead of agreeing because it feels motivating, test the logic and exceptions.

Check in when you evaluate an argument without letting belief influence your judgment.


Be Wary of Repeated Statements: - Fact-Check: Look up Evidence for Claims You’ve Heard

Be wary of repeated statements:
- Fact-check: Look up evidence for claims you’ve heard multiple times.
- Question familiarity: Ask, "Do I believe this because it’s true or just because I’ve heard it a lot?"
- Practice skepticism: Even well-designed ads or viral posts can repeat falsehoods convincingly.

Example: Heard "You need to drink 8 glasses of water a day"? Check the science instead of relying on repetition.

Check in when you fact-check a repeated statement instead of assuming it’s true.


Be Cautious with Rhyming Phrases: - Analyze Content: Ask, "does the Rhyme Add Anything

Be cautious with rhyming phrases:
- Analyze content: Ask, "Does the rhyme add anything logical, or is it just catchy?"
- Test alternatives: Rephrase the statement without the rhyme—does it still hold up?
- Avoid charm traps: Recognize that rhymes can make ideas feel true without evidence.

Example: "What sobers you up is coffee in a cup." Sounds true, but the science says otherwise!

Check in when you catch yourself questioning a rhyming statement.


Challenge Statements You Want to Believe: - Find Counterexamples: Look for Cases Where the

Challenge statements you want to believe:
- Find counterexamples: Look for cases where the statement doesn’t apply.
- Separate desire from reality: Ask, "Do I want this to be true, or is it actually true?"
- Test coincidences: Check if perceived patterns have a logical basis.

Example: Horoscope says, "You’ll have a lucky day." Ask yourself if you’re noticing "luck" because you expect it or if events genuinely align.

Check in when you test a belief instead of validating it based on your feelings.


When Faced with a Problem: - Ask First: "is Action Really Necessary, or Is

When faced with a problem:
- Ask first: "Is action really necessary, or is waiting better?"
- Consider the outcomes: Think about what happens if you do nothing.
- Break the impulse: Take 10 deep breaths to disrupt the urge to act immediately.

Example: Someone sends a critical email. Instead of replying instantly, pause and evaluate whether a response is even required.

Check in when you decide not to act and see how it works out.


When Solving a Problem: - Ask Yourself: "can Something Be Removed to Improve the

When solving a problem:
- Ask yourself: "Can something be removed to improve the situation?"
- List things to subtract: Write down what’s unnecessary before adding anything new.
- Challenge 'more is better': Think, "Less might actually be more effective."

Example: Instead of adding more rules to improve a process, consider removing outdated or redundant ones.

Check in when you solve a problem by removing something instead of adding.


When Making a Quick Judgment: - Ask Yourself: "am I Replacing a Complex Decision

When making a quick judgment:
- Ask yourself: "Am I replacing a complex decision with an easy shortcut?"
- Check for oversimplification: Write down what factors you might be ignoring.
- Verify with evidence: Compare the easy answer to what the data or context actually suggests.

Example: Choosing a restaurant based solely on star ratings might ignore crucial factors like location or budget.

Check in when you catch yourself substituting an easy answer and choose to dig deeper.


When Explaining Something: - Ask Yourself: "how Would I Explain This to Someone Totally

When explaining something:
- Ask yourself: "How would I explain this to someone totally new?"
- Use examples: Relate concepts to simple, everyday scenarios.
- Encourage questions: Check for understanding and adjust your explanation as needed.

Example: Explaining a tech concept to a non-tech friend? Use analogies like "Your phone’s memory is like a closet—it only fits so much stuff."

Check in when you successfully explain something without overcomplicating it.


When Thinking About the Past and Future: - Challenge Nostalgia: Ask, "was the Past

When thinking about the past and future:
- Challenge nostalgia: Ask, "Was the past really better, or is this selective memory?"
- Find future positives: List things you’re excited about or working towards.
- Stay grounded: Focus on actions you can take now to shape a better future.

Example: Instead of lamenting how "things were simpler before," consider how today’s tools and knowledge create new opportunities.

Check in when you shift from romanticizing the past to building a better future.


When Planning for the Future: - Acknowledge Change: Remind Yourself, "I Will Grow and

When planning for the future:
- Acknowledge change: Remind yourself, "I will grow and change in ways I can’t predict."
- Set flexible goals: Make plans that can adapt to future versions of yourself.
- Reflect on past growth: Look at how much you’ve changed in the last five years as proof that growth is constant.

Example: Five years ago, you might have had different priorities. Imagine how today’s plans could evolve just as much.

Check in when you make flexible plans that leave room for growth.


When You Catch Yourself Expecting Extreme Outcomes: - Pause and Evaluate: Ask, "is This

When you catch yourself expecting extreme outcomes:
- Pause and evaluate: Ask, "Is this prediction realistic, or am I expecting the worst (or best) case scenario?"
- Look at past outcomes: Compare similar situations and how they turned out.
- Balance your view: Imagine a moderate outcome rather than extremes.

Example: Nervous about a presentation? Instead of thinking, "Everyone will hate it," remind yourself of past presentations that went fine.

Check in when you temper extreme predictions with a realistic perspective.


When Using or Observing Tech: - Ask Yourself: "am I Assuming This Tool Can

When using or observing tech:
- Ask yourself: "Am I assuming this tool can do something just because of how it looks?"
- Test its functions: Spend time understanding what it’s actually capable of.
- Avoid stereotypes: Don’t judge a device by its design—focus on its functionality.

Example: Seeing a sleek robot doesn’t mean it’s smarter. Test its capabilities to understand what it can really do.

Check in when you avoid assuming functionality based on appearance.


When Someone Shares Their Pain: - Pause Judgments: Avoid Assuming They’re Exaggerating

When someone shares their pain:
- Pause judgments: Avoid assuming they’re exaggerating.
- Reflect on your experience: Remember times when your pain felt real but others doubted it.
- Listen fully: Focus on understanding rather than comparing.

Example: A friend says they’re struggling with back pain. Instead of dismissing it, acknowledge their feelings: "That sounds tough."

Check in when you empathize with someone’s pain instead of dismissing it.


Track Your Income and Satisfaction: - Log Actual Earnings: Write Down Your Wages Regularly

Track your income and satisfaction:
- Log actual earnings: Write down your wages regularly to avoid over- or underestimating.
- Note your satisfaction: Reflect on how you feel about your income and why.
- Separate feelings from facts: Recognize when dissatisfaction is driving misperception.

Example: Feeling undervalued at work? Check your earnings against market rates to ground your perspective.

Check in when you use facts to balance emotional perceptions about your wage.


When Reviewing Past Events: - Ask Yourself: "did I Really Know This Beforehand, or

When reviewing past events:
- Ask yourself: "Did I really know this beforehand, or is it hindsight talking?"
- Write down predictions: Track what you think will happen before events unfold.
- Stay humble: Accept that outcomes often feel clearer after they’ve happened.

Example: After a project fails, resist thinking, "I knew this wouldn’t work." Reflect instead on what you actually knew at the time.

Check in when you catch hindsight bias and correct your perspective.


Next Time You Feel Drawn to Something Familiar: - Pause and Reflect: Ask Yourself,

Next time you feel drawn to something familiar:
- Pause and reflect: Ask yourself, "Do I like this because it’s better, or just because it’s familiar?"
- Try alternatives: Challenge yourself to explore options you don’t usually pick.

Example: Always ordering the same meal? Try a different dish and notice if it adds value.

Check in when you challenge a choice driven by familiarity.


When Avoiding a Decision: - List Pros and Cons: Write Down Potential Harm from

When avoiding a decision:
- List pros and cons: Write down potential harm from acting versus not acting.
- Ask yourself: "Am I avoiding action because it feels safer, or is it genuinely the better choice?"

Example: Ignoring a conflict at work? Compare the outcomes of addressing it versus staying silent.

Check in when you analyze the impact of inaction as much as action.


When Planning or Predicting: - Check Past Outcomes: How Often Have Things Gone as

When planning or predicting:
- Check past outcomes: How often have things gone as perfectly as you imagined?
- Prepare for setbacks: Ask, "What could go wrong, and how will I handle it?"
- Balance the view: Celebrate optimism, but add realism.

Example: Starting a new project? Assume some challenges and budget extra time or resources to address them.

Check in when you balance optimism with practical planning.


When You’re Tempted to Ignore an Issue: - Ask Yourself: "what’s the Worst That

When you’re tempted to ignore an issue:
- Ask yourself: "What’s the worst that could happen if I address this now?"
- Take a small step: Do one action to start handling the problem (e.g., send an email, gather info).
- Reward bravery: Celebrate facing issues instead of avoiding them.

Example: Avoiding a financial review? Start by checking one account and build momentum from there.

Check in when you tackle a situation you’ve been avoiding.


When Evaluating a Past Choice: - Ask Yourself: "did I Make the Best Decision

When evaluating a past choice:
- Ask yourself: "Did I make the best decision with the info I had at the time?"
- Separate outcomes from process: Focus on how the choice was made, not just how it ended.

Example: A project failed? Instead of blaming yourself entirely, review whether the plan was reasonable based on what you knew then.

Check in when you analyze decisions based on their process, not just results.


When Expecting the Worst: - Look for Evidence: Ask, "what Facts Support This Prediction,

When expecting the worst:
- Look for evidence: Ask, "What facts support this prediction, and what contradicts it?"
- Test your assumption: Take a small action to see if things are as bad as you think.
- Balance it: Consider both best and worst-case scenarios.

Example: Nervous about a presentation? Focus on times you’ve handled similar situations well and start small.

Check in when you balance a pessimistic view with positive possibilities.


When Tempted by Immediate Rewards: - Pause: Ask Yourself, "what Will This Choice Feel

When tempted by immediate rewards:
- Pause: Ask yourself, "What will this choice feel like in a week?"
- Compare payoffs: Imagine both short- and long-term benefits. Write them down if it helps.
- Set a delay: Commit to waiting a set amount of time (e.g., 10 minutes, an hour) before deciding.

Example: Craving junk food? Picture how you’ll feel after eating it versus sticking to your health goal.

Check in when you choose a long-term benefit over instant gratification.


When Outside or in a Natural Setting: - Pause and Observe: Look for Plants

When outside or in a natural setting:
- Pause and observe: Look for plants around you—trees, flowers, even weeds.
- Ask questions: What purpose do they serve? How do they fit into the ecosystem?
- Learn their names: Identify one plant near you to deepen your appreciation.

Example: Spot a tree near your office? Learn its type and think about its role in cooling the area or providing oxygen.

Check in when you actively notice and appreciate plants in your environment.


When Faced with a Risk: - Compare Effectiveness: Ask, "is Prevention or Response Better

When faced with a risk:
- Compare effectiveness: Ask, "Is prevention or response better suited for this situation?"
- Estimate cost: Look at resources needed for prevention versus timely action later.
- Focus on balance: Avoid overinvesting in one while ignoring the other.

Example: Buying insurance? Balance between preventative coverage and resources for handling unexpected events.

Check in when you balance prevention and response strategies effectively.


When Making Decisions with Probabilities: - Stick to the Best Choice: Pick the Option

When making decisions with probabilities:
- Stick to the best choice: Pick the option with the highest likelihood of success, even if it feels repetitive.
- Avoid overthinking: Don’t try to "balance" probabilities—maximize them instead.
- Track outcomes: Note what works best over time to reinforce smarter decisions.

Example: Choosing between two investments? Opt for the one with higher consistent returns, even if less exciting.

Check in when you follow probabilities rather than splitting decisions.


When Considering a New Innovation: - Ask Tough Questions: What Are Its Weaknesses

When considering a new innovation:
- Ask tough questions: What are its weaknesses? Who benefits most from it?
- Balance optimism: Imagine both best- and worst-case scenarios.
- Seek feedback: Consult others with diverse perspectives before deciding.

Example: Excited about a new productivity app? Research reviews, ask peers, and test if it truly adds value to your workflow.

Check in when you evaluate innovation critically instead of blindly adopting it.


When Making Future Plans: - Pause: Ask, "will Future Me Feel the Same Way

When making future plans:
- Pause: Ask, "Will future me feel the same way?"
- Imagine different scenarios: Consider how changes in mood, priorities, or environment might affect your choices.
- Build flexibility: Leave room to adapt as your preferences evolve.

Example: Booking a gym membership? Think about whether your motivation will match your current enthusiasm in a month.

Check in when you adjust a plan to account for changing future preferences.


When Faced with a Big Event: - Ask Yourself: "is There Solid Evidence for

When faced with a big event:
- Ask yourself: "Is there solid evidence for a big cause, or am I assuming it because the event is large?"
- Break it down: Look at smaller, logical factors that might explain the event.
- Challenge conspiracy thinking: Focus on verified sources and avoid overgeneralizing.

Example: A major market crash? Analyze economic trends rather than assuming a single catastrophic cause.

Check in when you avoid jumping to big causes for big events.


When Noticing a "new" Trend: - Research Its History: Check If This Has Actually

When noticing a "new" trend:
- Research its history: Check if this has actually been around for a while.
- Ask others: See if someone older or more experienced recognizes it as old news.
- Separate novelty from attention: Just because you noticed it recently doesn’t mean it’s new.

Example: A "new" slang word? Look it up in older dictionaries or forums to see its origins.

Check in when you verify if something is truly new or just newly noticed.


When Safety Increases: - Assess Risks: Ask, "am I Compensating for Safety by Taking

When safety increases:
- Assess risks: Ask, "Am I compensating for safety by taking unnecessary risks?"
- Set boundaries: Stick to cautious habits even in safer environments.
- Focus on long-term impact: Remember that short-term safety doesn’t eliminate long-term consequences.

Example: Driving a car with advanced safety features? Avoid speeding just because you feel more protected.

Check in when you avoid risky behaviors that counteract increased safety.


When Working with Metrics: - Ask Yourself: "is This Measure Representing the Actual Goal,

When working with metrics:
- Ask yourself: "Is this measure representing the actual goal, or has it become the goal?"
- Revisit the strategy: Ensure you understand the broader objective the metric supports.
- Avoid tunnel vision: Regularly check if actions are aligned with the ultimate goal.

Example: Focusing solely on sales numbers? Balance them with customer satisfaction to maintain long-term success.

Check in when you align metrics with strategic goals.


When Noticing a Purpose in Random Events: - Ask Yourself: "is There Any Actual

When noticing a purpose in random events:
- Ask yourself: "Is there any actual evidence of intention or design here?"
- Consider randomness: Some things happen by chance without any goal behind them.
- Separate cause from purpose: Look for causal explanations rather than assuming intent.

Example: A storm ruined plans? Don’t assume it “happened for a reason”—explore natural causes instead.

Check in when you challenge the assumption of purpose in random events.


When Predicting Trends: - Ask Yourself: "could There Be Sudden Changes or Breaks in

When predicting trends:
- Ask yourself: "Could there be sudden changes or breaks in this trend?"
- Prepare for shifts: Always consider outliers and unexpected events in planning.
- Look for weak signals: Early signs of change can help you adapt quickly.

Example: A stock steadily rising? Plan for a downturn just as much as for continued growth.

Check in when you account for potential trend breaks in your planning.


When Interacting or Making Decisions: - Pause and Reflect: "am I Acting on Assumptions

When interacting or making decisions:
- Pause and reflect: "Am I acting on assumptions based on someone’s background or appearance?"
- Seek diverse input: Surround yourself with perspectives different from your own.
- Use structured decision-making: Avoid snap judgments by following a clear process.

Example: Hiring? Focus on qualifications and skills, not personal characteristics.

Check in when you notice and challenge an unconscious bias.


When Consuming (e

When consuming (e.g., food, resources):
- Ask yourself: "Do I really need this much, or am I just following the default?"
- Adjust portions: Take only what’s appropriate for your needs, not the suggested amount.
- Set your own limits: Avoid letting external standards dictate your consumption.

Example: Served a large plate of food? Eat until you’re satisfied, not until the plate is empty.

Check in when you adjust consumption based on your actual needs.


When Using Numerical Data: - Ask Yourself: "does This Data Apply to This Specific

When using numerical data:
- Ask yourself: "Does this data apply to this specific situation?"
- Double-check assumptions: Ensure the numbers make sense in the new context.
- Explore alternatives: Seek additional information before drawing conclusions.

Example: Using an old formula for a new project? Verify if it fits the current conditions first.

Check in when you verify the relevance of data in a new context.


When Considering an Opinion or Advice: - Ask Yourself: "am I Agreeing Because of

When considering an opinion or advice:
- Ask yourself: "Am I agreeing because of the person or because of the evidence?"
- Check the facts: Verify the information independently, regardless of who said it.
- Value expertise over titles: Focus on the actual knowledge or experience behind the opinion.

Example: A senior manager gives advice—analyze the content, not just their title.

Check in when you evaluate advice based on evidence, not authority.


When Evaluating a Group: - Pause and Observe: "am I Judging Individuals or the

When evaluating a group:
- Pause and observe: "Am I judging individuals or the group as a whole?"
- Focus on specifics: Look at individual contributions or qualities instead of the overall impression.
- Compare individually: Evaluate members one by one to get a clearer picture.

Example: Judging team performance? Break it down into individual efforts, not just the group’s vibe.

Check in when you assess individuals within a group independently.


When Forming an Impression: - Ask Yourself: "am I Judging Based on One Good

When forming an impression:
- Ask yourself: "Am I judging based on one good trait or the full picture?"
- Challenge assumptions: Notice if a positive quality is influencing unrelated judgments.
- Seek diverse feedback: Gather opinions from others to balance your perception.

Example: A charismatic colleague may not always be the best leader—focus on skills, not charm.

Check in when you evaluate someone based on multiple traits, not just one standout quality.


When Judging Behavior: - for Others: Ask, "what Situations Might Have Influenced Their Actions

When judging behavior:
- For others: Ask, "What situations might have influenced their actions?"
- For yourself: Reflect, "How much of this is about my choices versus circumstances?"
- Balance the view: Consider both personality and context for all parties.

Example: A colleague misses a deadline—consider if external factors, not just laziness, played a role.

Check in when you evaluate behavior by considering both personality and situational factors.


When Assigning Blame: - Pause: Ask, "am I Blaming More Because the Outcome Was

When assigning blame:
- Pause: Ask, "Am I blaming more because the outcome was worse?"
- Separate outcome from intent: Focus on actions, not just consequences.
- Avoid personal filters: Check if you’re influenced by similarities to the victim.

Example: In a car accident case, avoid assigning more blame just because the damage was severe.

Check in when you assess blame without being influenced by severity or personal connections.


When Evaluating Motivation: - for Others: Ask, "could Their Actions Come from Genuine Interest,

When evaluating motivation:
- For others: Ask, "Could their actions come from genuine interest, not just external rewards?"
- For yourself: Reflect, "Are my actions really driven by passion, or am I influenced by external factors?"
- Compare honestly: Treat others’ motivations as complex as your own.

Example: A teammate working late might care about the project, not just a bonus.

Check in when you give fair weight to both intrinsic and extrinsic motivations.


When Analyzing Behavior: - Ask for Others: "what Situations Might Have Influenced Their Actions

When analyzing behavior:
- Ask for others: "What situations might have influenced their actions?"
- Ask for yourself: "Am I underestimating my own tendencies in this scenario?"
- Broaden the lens: Balance personality traits with situational influences for everyone.

Example: If someone is late, consider traffic or unexpected delays, not just lack of punctuality.

Check in when you evaluate behavior with both situational and personality factors in mind.


When Judging Groups: - Challenge Assumptions: Ask, "does This Apply to All Members, or

When judging groups:
- Challenge assumptions: Ask, "Does this apply to all members, or just one person?"
- Seek evidence: Look for facts about the group, not just individual actions.
- Avoid overgeneralizing: Treat group decisions as collective, not necessarily representative of everyone.

Example: If one team member misses a deadline, don’t assume the entire team is unreliable.

Check in when you evaluate groups without letting one person’s actions define the whole.


When Interpreting Behavior: - Pause: Ask Yourself, "could This Be Unintentional or Neutral

When interpreting behavior:
- Pause: Ask yourself, "Could this be unintentional or neutral?"
- Clarify: If unsure, communicate and seek their perspective.
- Reflect: Check if past experiences are influencing your assumptions.

Example: If someone doesn’t reply to an email, consider they might be busy, not ignoring you.

Check in when you interpret behavior without immediately assuming hostility.


When Evaluating Actions: - Ask: "could This Have Been an Accident or Unintentional

When evaluating actions:
- Ask: "Could this have been an accident or unintentional?"
- Look for patterns: One mistake doesn’t indicate intent—watch for repeated behavior.
- Check your biases: Avoid assuming intent without solid evidence.

Example: If a coworker forgets to share notes, consider if it was an oversight rather than deliberate exclusion.

Check in when you distinguish between intentional and accidental actions.


When Analyzing Injustice: - Ask: "is This Outcome Truly Deserved, or Am I Rationalizing

When analyzing injustice:
- Ask: "Is this outcome truly deserved, or am I rationalizing it?"
- Empathize: Consider factors outside the victim’s control.
- Acknowledge reality: The world isn’t always fair—avoid blaming victims.

Example: If someone loses their job unexpectedly, avoid assuming they must have done something wrong.

Check in when you question assumptions about fairness in outcomes.


When Assessing Morality: - Focus on Intent: Ask, "what Was Their Intention, Regardless of

When assessing morality:
- Focus on intent: Ask, "What was their intention, regardless of the outcome?"
- Separate luck from action: Consider how chance influenced the result.
- Be fair: Avoid overpraising or blaming based on outcomes alone.

Example: If someone saves a life by chance, their intent to help matters as much as the lucky outcome.

Check in when you evaluate actions based on intent rather than results.


When Assessing Outcomes: - Pause: Ask Yourself, "could Societal Factors Have Contributed Here

When assessing outcomes:
- Pause: Ask yourself, "Could societal factors have contributed here?"
- Contextualize: Consider external influences like environment, resources, or circumstances.
- Avoid blame: Shift from moral judgment to understanding.

Example: If someone misses a deadline, think about workload or system issues rather than assuming laziness.

Check in when you assess situations without jumping to moral judgments.


When Reflecting on Outcomes: - Be Honest: Ask, "what Role Did I Really Play

When reflecting on outcomes:
- Be honest: Ask, "What role did I really play in this success or failure?"
- Balance: Acknowledge both personal effort and external factors.
- Learn from mistakes: Use failures as opportunities to grow, not excuses to deflect.

Example: If a project goes well, credit teamwork and planning, not just your input.

Check in when you give a balanced account of your role in success or failure.


When Evaluating Groups: - Ask Yourself: "am I Judging the Group Based on One

When evaluating groups:
- Ask yourself: "Am I judging the group based on one person’s actions?"
- Separate individuals: Focus on specific behaviors or contributions, not stereotypes.
- Avoid sweeping judgments: Base evaluations on evidence, not generalizations.

Example: If one team member underperforms, don’t assume the whole team is inefficient.

Check in when you focus on individuals instead of generalizing about groups.


When You Hear Something Repeated: - Ask: "is This Backed by Evidence or Just

When you hear something repeated:
- Ask: "Is this backed by evidence or just popular belief?"
- Research: Find original sources and verify the information.
- Stay skeptical: Avoid accepting ideas solely because they’re widely shared.

Example: A common business trend might sound plausible, but digging deeper reveals no factual basis.

Check in when you challenge a widely repeated belief and verify its truth.


When Considering a Popular Opinion: - Pause: Ask Yourself, "do I Agree Because It’s

When considering a popular opinion:
- Pause: Ask yourself, "Do I agree because it’s popular or because it’s right?"
- Analyze: Break down the reasoning behind the opinion. Does it align with your values or evidence?
- Decide independently: Make choices based on your evaluation, not peer pressure.

Example: A team might agree on a subpar idea because everyone else does. Challenge it with better logic.

Check in when you resist following a crowd and evaluate decisions independently.


When Asked for Your Opinion: - Be Truthful: Share Your Real Thoughts Respectfully

When asked for your opinion:
- Be truthful: Share your real thoughts respectfully.
- Use tact: Frame criticism constructively ("I think this could be improved by…").
- Balance: Avoid overly harsh or overly kind feedback—aim for helpful honesty.

Example: Instead of saying “It’s fine” to avoid offending a coworker, suggest a specific improvement.

Check in when you give honest feedback without fear of offending.


In Group Discussions: - Ask Questions: "have We Considered Other Perspectives

In group discussions:
- Ask questions: "Have we considered other perspectives?"
- Encourage dissent: Create a safe space for alternative viewpoints.
- Pause before deciding: Suggest taking time to explore overlooked options.

Example: Before agreeing with a team’s rushed decision, propose reviewing potential risks and alternatives.

Check in when you challenge groupthink and push for diverse perspectives.


When Someone Shares Information: - Ask for Clarity: "where Did You Hear This

When someone shares information:
- Ask for clarity: "Where did you hear this?" or "What’s the source?"
- Cross-check: Verify their claims with other evidence.
- Stay neutral: Don’t assume truth or falsehood—investigate first.

Example: A colleague makes a bold claim in a meeting. Instead of accepting it outright, request data or examples.

Check in when you verify information instead of assuming its truth.


When Evaluating External Ideas: - Ask: "is This Idea or Product Effective, Regardless of

When evaluating external ideas:
- Ask: "Is this idea or product effective, regardless of where it came from?"
- Compare: Assess its potential objectively against internal solutions.
- Collaborate: Consider how external knowledge might complement your existing methods.

Example: Your team resists using an external tool because it’s not developed in-house. Challenge this by focusing on its benefits and efficiency.

Check in when you adopt or explore an external idea that adds value.


When Thinking About Other Groups: - Pause Assumptions: Ask Yourself, "am I Generalizing Based

When thinking about other groups:
- Pause assumptions: Ask yourself, "Am I generalizing based on the group?"
- Get personal: Interact with individuals from the group to learn about their unique experiences.
- Stay curious: Challenge stereotypes by seeking real, diverse examples.

Example: If you think "All people from X group act this way," question that thought and find real-world exceptions.

Check in when you recognize individuality over group stereotypes.


When Interacting with Others: - Ask: "what’s Unique About This Person’s Perspective or Experience

When interacting with others:
- Ask: "What’s unique about this person’s perspective or experience?"
- Listen actively: Avoid projecting your own traits or beliefs onto them.
- Reflect: Notice when you assume similarities without evidence and correct yourself.

Example: Don’t assume a coworker has the same work style as you; ask about their preferences and needs.

Check in when you actively avoid assuming someone is just like you.


Harness the Pygmalion Effect: - Encourage: Set Realistic but Optimistic Expectations for Others

To harness the Pygmalion Effect:
- Encourage: Set realistic but optimistic expectations for others.
- Support: Provide feedback and resources to help them succeed.
- Monitor: Ensure your expectations align with their actual strengths and goals.

Example: If mentoring someone, focus on their potential and emphasize progress over perfection.

Check in when you set positive expectations and see improvements in performance.


When Facing Reactance: - Reframe Requests: Offer Choices Instead of Commands to Reduce Resistance

When facing reactance:
- Reframe requests: Offer choices instead of commands to reduce resistance.
- Empathize: Understand the other person’s need for autonomy and validate their feelings.
- Negotiate: Collaborate on solutions that respect their freedom.

Example: Instead of saying, "You must do this now," say, "Would you prefer to tackle this now or after lunch?"

Check in when you successfully reframe a request and reduce resistance.


In Group Discussions: - Encourage: Ask Each Member to Share Unique Perspectives or Information

In group discussions:
- Encourage: Ask each member to share unique perspectives or information.
- Facilitate: Guide the conversation to ensure unshared insights are discussed.
- Balance: Avoid spending too much time on what everyone already knows.

Example: Start meetings by asking, "What does everyone know that hasn’t been shared yet?"

Check in when you prioritize new or unique insights during a discussion.


When You Think You’ve Had a Novel Idea: - Pause and Reflect: Ask, “have

When you think you’ve had a novel idea:
- Pause and reflect: Ask, “Have I encountered this idea before?”
- Check sources: Revisit books, articles, or conversations you’ve recently engaged with.
- Document origins: Note down where your ideas come from to avoid confusion later.

Example: If you’re writing a report, double-check to ensure your “new” concept isn’t paraphrased from another source.

Check in when you verify the originality of your thoughts.


Avoid False Memories: - Validate Facts: Check with Others Involved or Revisit Records (emails,

To avoid false memories:
- Validate facts: Check with others involved or revisit records (emails, photos, notes).
- Stay neutral: Avoid over-analyzing or trying too hard to recall—this can create distortions.
- Ask questions: Reflect on whether your memory feels vivid or constructed.

Example: Before insisting that an event happened a certain way, verify it with a trusted source.

Check in when you fact-check a memory to confirm its accuracy.


Avoid Forgetting the Origins of Social Changes: - Research History: Understand the People and

To avoid forgetting the origins of social changes:
- Research history: Understand the people and movements behind societal shifts.
- Acknowledge contributors: Highlight individuals or groups that sparked significant changes.
- Share the story: Keep the origins alive through conversations or storytelling.

Example: When discussing workplace diversity, recognize pioneers who fought for inclusion.

Check in when you actively credit those who initiated a positive change.


Avoid Source Confusion: - Keep a Log: Note Where You Heard or Read Key

To avoid source confusion:
- Keep a log: Note where you heard or read key ideas.
- Cross-reference: Before sharing information, double-check its accuracy and origin.
- Ask yourself: “Am I mixing this up with another memory or story?”

Example: Before presenting a new concept, confirm whether it’s from your research or a colleague’s suggestion.

Check in when you confirm the source of information before using it.


Resist Suggestibility: - Slow Down: Reflect Before Accepting Others’ Suggestions as True

To resist suggestibility:
- Slow down: Reflect before accepting others’ suggestions as true.
- Seek evidence: Verify claims rather than relying on someone’s framing.
- Ask critical questions: “Is this my thought, or has it been influenced?”

Example: If someone suggests a memory (“Remember when we all agreed?”), ask for details to confirm.

Check in when you pause to question a suggestion instead of accepting it immediately.


When Making Decisions: - Pause and Expand: Actively Look for Examples Beyond the Most

When making decisions:
- Pause and expand: Actively look for examples beyond the most recent or visible ones.
- Balance sources: Include diverse or older sources of information in your analysis.
- Ask questions: “Am I focusing on what’s easiest to recall, or what’s truly relevant?”

Example: Before deciding on a restaurant, research a few options instead of just recalling the last one you visited.

Check in when you consciously broaden the examples you consider before making a decision.


Remember Something: - Make It Weird: Add Something Bizarre or Unusual to the Idea

To remember something:
- Make it weird: Add something bizarre or unusual to the idea or fact.
- Visualize it vividly: Picture the bizarre element as vividly as possible.
- Tell a story: Embed the information in a strange, memorable scenario.

Example: To remember someone’s name (e.g., Daisy), imagine them wearing a giant daisy hat.

Check in when you use bizarre imagery to enhance your memory of something.


When Recalling Visuals: - Focus on Details: Try to Actively Recall Both the Foreground

When recalling visuals:
- Focus on details: Try to actively recall both the foreground and the background.
- Verify: Revisit the original image or scene to compare your memory.
- Practice recall: Test yourself on visual memories to sharpen your accuracy.

Example: After seeing a photo, draw it from memory and then compare it to the original.

Check in when you actively verify your visual memory of an image or scene.


Recall Early Memories: - Use Triggers: Look at Photos or Listen to Music from

To recall early memories:
- Use triggers: Look at photos or listen to music from your early years.
- Ask family: Talk to relatives about events you may have forgotten.
- Write it down: Jot down fragments of memories as they surface.

Example: A photo of a birthday party might help you recall more about the event.

Check in when you recall an early memory with the help of a trigger or conversation.


After Making a Decision: - Be Honest: Reflect on Whether Your Choice Truly Delivered

After making a decision:
- Be honest: Reflect on whether your choice truly delivered the results you hoped for.
- Compare alternatives: Consider how other options might have played out.
- Learn for next time: Focus on improving future decisions rather than justifying past ones.

Example: If you bought a gadget and it didn’t meet expectations, admit it instead of defending the purchase.

Check in when you objectively evaluate a decision rather than justifying it.


When Evaluating Information: - Seek Opposing Views: Actively Search for Evidence That Challenges Your

When evaluating information:
- Seek opposing views: Actively search for evidence that challenges your beliefs.
- Ask questions: “What would change my mind about this?”
- Stay curious: Approach topics with an open mind, looking for new perspectives.

Example: If you believe a certain diet works, read studies that critique it.

Check in when you deliberately consider views that challenge your beliefs.


When Recalling or Estimating: - Use Actual Data: Base Your Judgment on Numbers or

When recalling or estimating:
- Use actual data: Base your judgment on numbers or facts rather than instinct.
- Check extremes: Ask if you’re underestimating highs or overestimating lows.
- Keep track: Maintain a log to compare memories with reality over time.

Example: Track your work hours to see if your memory matches the actual effort.

Check in when you rely on data instead of assumptions to adjust your memories.


When Reflecting on Your Past: - Write It Down: Keep a Journal of Key

When reflecting on your past:
- Write it down: Keep a journal of key events and your thoughts at the time.
- Ask others: Check your memories against those who were present.
- Stay objective: Remind yourself that people change, and it’s okay if your past views differ from the present.

Example: If you recall always loving your current career, check past entries or conversations to see if you had doubts.

Check in when you identify differences between past and present attitudes.


When Dealing with Misinformation: - Fact-Check: Verify the Source of Any Information Before Accepting

When dealing with misinformation:
- Fact-check: Verify the source of any information before accepting it.
- Mentally replace: Once corrected, actively focus on the updated information.
- Repeat the truth: Reinforce the correct version to overwrite the false one.

Example: If a rumor about a coworker turns out false, remind yourself of the actual facts whenever you think about them.

Check in when you actively replace misinformation with the corrected version.


Retrieve Memories: - Recreate the Setting: Recall the Sights, Sounds, and Smells of the

To retrieve memories:
- Recreate the setting: Recall the sights, sounds, and smells of the original context.
- Use prompts: Bring objects or tools from the original environment to trigger memory.
- Mentally revisit: Imagine yourself back in the original situation.

Example: To recall work-related ideas, sit at your desk or review materials from the office.

Check in when you use context cues to retrieve an otherwise forgotten memory.


When Meeting New People: - Focus on Details: Pay Attention to Unique Features, Like

When meeting new people:
- Focus on details: Pay attention to unique features, like hairstyle, clothing, or mannerisms.
- Make connections: Associate the person with an activity or place to reinforce recognition.
- Practice mindfulness: Avoid rushing interactions—give yourself time to observe.

Example: If you meet someone at a conference, link their face to a topic they discussed.

Check in when you recognize someone accurately despite initial difficulties.


When Recalling Events: - Use Evidence: Look at Photos, Reports, or Other Objective Records

When recalling events:
- Use evidence: Look at photos, reports, or other objective records of what happened.
- Ask others: Gather perspectives from those who were there.
- Reflect honestly: Recognize moments where your memory might exaggerate your role or success.

Example: If you remember organizing a successful event, check with others to confirm your recollection.

Check in when you adjust your memory to reflect reality, not ego.


When Reflecting on Past Events: - List the Facts: Write Down Both Positive and

When reflecting on past events:
- List the facts: Write down both positive and negative aspects of the memory.
- Get perspective: Talk to others who shared the experience to balance your view.
- Be realistic: Remind yourself that every memory has highs and lows.

Example: If you recall an old job fondly, note the challenges you faced there to keep things balanced.

Check in when you identify a memory that feels overly positive and balance it with the full picture.


Stay Balanced: - Acknowledge Both Sides: Write About Unpleasant Memories Alongside the Positive Ones

To stay balanced:
- Acknowledge both sides: Write about unpleasant memories alongside the positive ones.
- Reflect intentionally: Spend time thinking about what you learned from difficult moments.
- Focus on growth: Use past challenges as a reminder of your resilience.

Example: When recalling a failed project, consider the lessons learned rather than just forgetting the negatives.

Check in when you balance fading negative emotions with the lessons they taught you.


Remember Better: - Create Your Own Notes: Instead of Copying, Rephrase in Your Own

To remember better:
- Create your own notes: Instead of copying, rephrase in your own words.
- Teach someone else: Explaining ideas reinforces your understanding.
- Summarize: Generate key points from what you learn and write them down.

Example: After a meeting, jot down what you’ve learned in your own words to solidify your memory.

Check in when you generate your own version of a concept to enhance recall.


Reduce Dependency on Search Engines: - Write Things Down: Jot Key Facts in a

To reduce dependency on search engines:
- Write things down: Jot key facts in a notebook or app.
- Memorize essentials: Focus on learning critical knowledge by heart.
- Quiz yourself: Test what you know without looking it up.

Example: Instead of Googling a frequent recipe, memorize it and practice making it.

Check in when you recall something without needing to look it up online.


When Reviewing Past Events: - List Surprises: Note Things That Were Unexpected at the

When reviewing past events:
- List surprises: Note things that were unexpected at the time.
- Avoid ‘should haves’: Focus on decisions made with the information you had then.
- Compare predictions: Look back at what you expected versus what happened.

Example: After a project, review what you thought would happen and compare it to the outcome.

Check in when you identify a moment where hindsight altered your perspective.


Remember Better: - Add Humor: When Studying or Taking Notes, Include a Funny Phrase,

To remember better:
- Add humor: When studying or taking notes, include a funny phrase, drawing, or analogy.
- Lighten the mood: Associate dry facts with jokes or funny stories.
- Laugh it off: Share what you’ve learned in a humorous way with others.

Example: To remember “photosynthesis,” picture a plant wearing sunglasses and sipping a smoothie!

Check in when you use humor to make something memorable.


Avoid False Connections: - Look for Patterns: Ask Yourself, “is This Really Connected, or

To avoid false connections:
- Look for patterns: Ask yourself, “Is this really connected, or just a coincidence?”
- Seek evidence: Check if there’s actual data supporting the relationship.
- Stay objective: Write down facts separately and then compare.

Example: If you think eating bananas always improves your mood, track it for a week to see if the pattern holds.

Check in when you catch yourself assuming a connection without evidence.